The Mediterranean diet Pyramid

Research studies clearly show that the traditional Mediterranean diet is an extremely healthy eating and lifestyle plan. Possibly, this is due to the food pyramid that is at the base of the Mediterranean dietary pattern. In addition, foods on the pyramid are good for both health and waist alike.

Although the meals can last for hours, physical activity and an outside lifestyle with plenty of sunshine add to the health benefits of this way of life. In addition, emphasis is placed on adequate sleep and rest with many countries still partaking in the traditional afternoon siesta.

Combine these factors with the social aspect of preparing and eating food together and it is a recipe for long-term health.

As we have seen, the Mediterranean style of life is NOT just about diet.

Although not all of us are lucky enough to be able to constantly enjoy an outside lifestyle full of sunshine and exercise, the basic principles are the same. Try to spend as much time as possible outside in natural light, get plenty of rest and throw in some exercise.

Food tastes better when you eat with friends and family.

What foods to eat for a Mediterranean Type diet

Every Meal:

Plenty of water:

There is rarely a Mediterranean table without jugs of fresh water and bowls of delicious bread.

Numerous research studies show that drinking adequate amounts of water aids health and well-being as well as promoting weight loss.

In addition, the dinner table includes a selection of bread including whole grain varieties. The bread is usually eaten plain or dipped in olive oil rather than with fattening margarine or butter.

I love the taste of water especially when it is frozen and surrounded by vodka!

Every main meal:

Fresh fruit and Vegetables:

Plenty of fresh fruit and vegetables are a part of every daily meal. Forget your ‘5 a day’. Indeed, the Mediterranean diet often has over 5 fruit vegetable per meal!!

In addition, a large salad or vegetable dish is served as a starter and at least two or three vegetable dishes accompany the main course.

Furthermore, food for desserts are often local produce. It is common to have seasonal fresh fruits, from freshly picked white peaches to a bowl of deep red cherries.

Even better, the true, traditional, Mediterranean diet involves foods that are in season and organically grown into the bargain. This means that eating fresh seasonal foods helps you avoid unhealthy preservatives and additives.

On a hot summer’s evening, there is nothing quite like a plate of tomato, mozzarella and basil salad laced with extra-virgin olive oil.

I believe that a lot of what we put into our bodies really can harm us. Research shows that people who eat Mediterranean and Japanese diets live for a very long time.

Carbohydrates:

Interestingly, some starchy foods, such as bread, pasta, rice and couscous are part of the Mediterranean diet.

Furthermore, the staple carbohydrates are served with most meals. However, the staples are served as a small side dish with plenty of plant-based foods such as fruits, vegetables and salads.

Ideally, if you are thinking of adopting a more Mediterranean style of eating then it is best to choose whole grain or cereal mixed carbs.

Hey Guys! I’m on that diet where you cut out all carbs and all sugar … and all happiness.

Olive Oil:

Most of the main meals contain lavish servings of olive oil. Olive oil is a staple on the Mediterranean diet. Indeed, foods can be cooked in olive oil or salads dressed with it.

Interestingly, consumption of olive oil and the traditional Mediterranean-style diet has been associated with an increased lifespan and huge health benefits.

Indeed, one research study suggests that it is the high content of oleic acid found in olive oil that is thought to provide the health benefits associated with it.

These include:-

Anti-oxidant properties

Anti-inflammatory properties

Anti-microbial effects

Apparently the scientific evidence surrounding the use of olive oil is sturdy enough to allow health claims to be put on the bottle labels. So swap that hydrogenated vegetable oil and fancy processed salad dressing for some pure extra virgin olive oil.

If olive oil comes from olives then where does baby oil come from?

Every Day

Herb and Spice:

The Mediterranean diet is low in sodium because food is flavoured with a whole array of herbs and spices.

Olives, nuts and seeds:

But where does olive oil come from? Yes, the humble olive is nutrient-rich too. Whether you prefer green or black olives, there is rarely a meal on the Mediterranean whereby olives are not served on arrival with a nice glass of wine.

Furthermore, scientific studies have also clarified that whole olives also have many health benefits. So, olives have antioxidant anti-inflammatory properties.

Nuts are also an important element of the Mediterranean diet. Great examples of nuts are peanuts, almonds, pecans, walnuts and pine nuts.

Although nuts are high in calories due to their fat content they are high in monounsaturated fat (the healthy fats) and low in saturated fat.

In addition, an important omega fatty acid, alpha-linolenic acid (ALA) is also found in nuts and seeds.

Also eaten in abundance are all types of seeds. Some examples of seeds include; poppy seeds, sunflower seeds, pumpkin seeds and sesame seeds.

As well as being very tastym seeds are are also nutrient-dense foods full of protein and vitamins.

Indeed, packets of seeds are widely available in local shops and children will often buy a pack after school as a tasty, healthy, treat.

Red Wine:

You will rarely see a dinner table in the Mediterranean region without a bottle or jug of red wine. Luckily for us wine lovers, red wine is part of the Mediterranean diet and has some proven health benefits.

Currently, medical specialists continue to disagree about whether or not saturated fat contributes to heart disease and therefore a low-fat diet is healthier.

However, a recent research analysis published in the European Journal of Nutrition indicates that this may NOT be the case. Furthermore, lower rates of diabetes and heart disease are associated with a diet that includes full fat dairy products.

Again, dairy products appear to be a healthy part of the Mediterranean diet because they are eaten in moderation.

What do you call cheese that isn’t yours? Nacho cheese.

Twice weekly

Fish and poultry products:

Eating more fish and poultry than red meat is a large part of the Mediterranean eating plan. Obviously, fish and seafood products are found in abundance because these regions border the Mediterranean sea.

The health benefits of eating fish at least twice weekly are immense. Fish is high in protein and essential vitamins and minerals and is also one of the richest sources of Omega-3 fatty acids. Omega-3 fatty acid is scientifically known to reduce the risk of many diseases (including cardiovascular disease and cancer). Furthermore, Omega-3 fatty acids play an important role in the health of the body and brain. For example tuna, mackerel, salmon, sardines and trout are all fish that are rich in Omega 3 fatty acids.

Remember all you fishermen. It’s not how deep you fish, it’s how you wiggle your worm.

More rarely – once or twice a month

Red meat:

Red meat is eaten less often than dairy or fish in the Mediterranean diet.

The health benefits of red meat is a very controversial area in the field of nutrition. It is true that red meat has been linked with various diseases including cancer, particularly bowel canceraccording to a report from the World Health Organisation (WHO).

However, factory raised animals and processed meat are related to health risks. The animals are fed on grain and are given hormones and antibiotics that are not natural for them.

Organic grass-fed animals that are free to roam do not have the same negative health implications. Thus, the general advice is to reduce your consumption of red meat and substitute it for both poultry and fish and vegetarian meals containing healthy legumes such as lentils, pulses, kidney beans and chick peas.

I’m a vegetarian so I’m okay on the red meat score.

Did you know that vegetarians kill thousands of innocent plants every day?

Red meat can be enjoyed occasionally – like cheesecake or blackouts.

Health benefits of the Mediterranean Diet

A research study by Willet found that for over 50 years people of the Mediterranean region had very low rates of coronary heart disease.

This was surprising at the time because the Mediterranean diet is traditionally high in fats. However, it is the type of fat that is important in health and one of the main fat sources for the Mediterranean diet is the healthy olive oil.

Conversely, trans-fatty acid is directly associated with an increased risk of heart disease and high blood pressure. Processed foods tend to contain a lot of trans-fatty acids.

Not surprisingly then, trans fats are mainly absent from the traditional Mediterranean diet which is rich in fish, poultry, dairy products, fruits and vegetables, whole grains and nuts. The research study concluded that

80% of coronary heart disease

70% of strokes

90% of type 2 diabetes and metabolic syndrome

can be avoided by adopting a Mediterranean style diet.

In summary, research studies have shown that the Mediterranean diet helps to:-

Well, Pandas are living proof that you can get fat just by eating salad.

My Mediterranean Memories:

Why is the Mediterranean Diet one of the Healthiest eating plans in the 21st Century?

I spent most of my life in the southern part of France and I have enjoyed the mediterranean-type diet for some years now.

The time tested philosophy of Mediterranean food is quite simply:-

food is to be enjoyed, much like life.

I always look back with a quite a bit of nostalgia at my Mediterranean days.

Why am I saying this? When I turned 20, I weighed 197 lbs and had a very large waist circumference into the bargain. I felt like an inflated ball in front of other people.

However, after moving to France and switching to the Mediterranean diet, I lost over 40 pounds within 24 months. I have now maintained my current weight at 150 lbs.

I love the Mediterranean philosophy – Good food, good wine and great friends and family.

In comparison to the Mediterranean countries of France, North Africa, Spain, Greece and Southern France we eat, and indeed, often overeat, as a basic need.

In addition, looking back at the Mediterranean cuisine, I found it fresh, tasty and fun.

How do the Mediterraneans Eat?

There is no debate that the Mediterranean diet is a healthy eating plan. Fresh fruit and vegetables, fish, poultry, fiber, whole grains, red wine and lashings of olive oil are the major ingredients of the Mediterranean eating plan.

But what is also important are the cultural benefits of eating and the amount of time spent preparing and enjoying the experience.

I have almost never encountered a rushed meal around a Mediterranean dinner table. Meals linger, sometimes for hours, as diners eat delightful fresh food at a leisurely pace.

I’m not good at cooking, but I am good at turning up the minute the food is on the table … and I can sit and eat for hours …

Maybe you should move to the Mediterranean Moose

Why is the Mediterranean Diet so Healthy?

What I like the most about a mediterranean-style diet is that it helps ward off heart disease.

In fact, it seems impossible for me to choose a heart-healthy diet that would meet my needs, both now and in the future. As you move forward and begin looking at what type of diet plan or regimen is healthy to your heart, you will want to take a look at the benefits I got from my wonder cuisine.

The Mediterranean-type diet is a very healthy substitute to crash regimens and intense exercise routines. I like this diet because it was simple to incorporate into my youthful life. All I needed to do was eat from the Mediterranean food pyramid, and recommit myself to transforming my philosophy regarding food.

What did I like most about the Mediterranean Diet?

Immediately, after I started to eat Mediterranean style the health benefits became obvious.

The initial weight loss of around 10 pounds, in the first few weeks, was the most noteworthy at the time. In addition, I found that I felt a lot happier in my mood. Also, I had a lot more energy.

My only regret is that I didn’t start earlier but as my literature teacher said, ‘It is better late than never’. I have a marvellous mediterranean diet cookbook with a whole host of healthy, quick easy recipes.

Another important aspect of the Mediterranean diet is the freshness of the food. I found that people who stick to this diet use natural, fresh ingredients and a healthy meal plan is easy to put together.

This food is neither packaged nor processed. The food is always natural, fresh and tasty and I would guess there would be few who do not like it.